🏃🏼‍♂️ Enduraw Race Briefing for Xavier for GRP 120km 🏃‍♀️

1. 🏃🏼‍♂️ - Runner info

Informations	Value
Name	Celle
First Name	Xavier
Nationality	France
Age	29
Team

Xavier, here is your race briefing for GRP 120km, we wish you a great performance for this race, best of luck!

Bonne course Xavier ! Tu vas assurer !

2. 🏔 - Race Analysis

Parameters	Value	Unit
Distance	124.7	km
Elevation Gain	7005.0	m
Elevation Loss	8073.0	m
Max altitude	2595.0	m
Min altitude	693.07	m
Avg altitude	1565.4	m
Distance gradient ≥ 12%	27	km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while 🟥 red areas to steeper positive ones, with regard to the GRP 120km profile. 🎢

📊 The GRP 120km can be compared to similar races in terms of elevation and distances:

🗺️ Here you have the map of the race. You can zoom in to explore and visualize the trace:

3. 📈 - Pacing Strategy

Your pacing plan is customized according to 4 points:

🥇 Your expected finish time.

⛰️ Your positive and negative elevation gain.

⏱️ Your pacing strategy.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Aid Station	KM	Distance between (km)	Time	Average pace(min/km)
Piau (Start)	0.0	0.0	00:00:00	00:00
Piau	7.1	7.1	01:28:17	12:26
Gèdre Aller	24.6	17.5	04:40:40	10:59
Gavarnie	34.6	10.0	06:43:59	12:19
Chalet De Pailla	40.5	5.9	07:59:05	12:43
Gèdre Retour	58.7	18.2	11:19:21	11:00
Luz St-Sauveur	72.9	14.2	13:56:42	11:04
Refuge De La Glère	86.0	13.1	17:04:35	14:20
Tournaboup	94.4	8.4	18:27:33	9:52
Refuge D'Aygues Cluses	100.9	6.5	19:58:15	13:57
Restaurant Merlans	111.2	10.3	21:55:17	11:21
Vielle Aure (Finish)	124.7	13.5	24:00:00	9:14

4. ⛈ - Weather conditions

(Updated 24 hours before the race, within 72h range)

Parameters	Value	Unit
Max temperature	21	°C
Min Temperature	12	°C
Average Temperature	16	°C
Wind speed (at departure)	11.0	km/h
Wind direction (at departure)	33.7	°
Risk of rain	0.0	/

☀️🌡️🍃 At each aid station, the weather is predicted from your checkpoint goal time :

👕 Make sure your equipment is adapted to the weather you will face during the race! 🧊🔥

🤓 Enduraw advices:

5. ⏱️ - Pacing Plan

• ⏬ Here is your pacing plan km-by-km to reach your goal (click to show/hide) 🎯

  Km	D+	D-	Pace	Total time
  1	19	96	00:07:43	00:07:43
  2	145	0	00:14:36	00:22:20
  3	130	1	00:14:17	00:36:37
  4	131	0	00:14:23	00:51:00
  5	80	98	00:09:04	01:00:04
  6	1	149	00:08:59	01:09:04
  7 Incl. Rest 00:09:00	4	176	00:18:20	01:27:24
  8	23	55	00:08:50	01:36:15
  9	89	0	00:12:18	01:48:34
  10	67	12	00:11:00	01:59:34
  11	107	12	00:12:39	02:12:13
  12	128	0	00:14:14	02:26:28
  13	179	1	00:17:14	02:43:42
  14	132	45	00:12:15	02:55:57
  15	2	164	00:09:08	03:05:06
  16	0	139	00:08:53	03:14:00
  17	1	187	00:09:39	03:23:39
  18	1	127	00:08:44	03:32:23
  19	2	149	00:08:57	03:41:21
  20	2	80	00:08:30	03:49:51
  21	31	102	00:08:31	03:58:22
  22	9	228	00:10:45	04:09:07
  23	10	144	00:08:46	04:17:54
  24 Incl. Rest 00:09:00	11	83	00:17:30	04:35:25
  25	21	63	00:08:44	04:44:10
  26	111	44	00:11:27	04:55:38
  27	199	0	00:18:58	05:14:36
  28	143	58	00:12:12	05:26:49
  29	127	2	00:13:59	05:40:48
  30	77	2	00:11:44	05:52:33
  31	7	84	00:08:30	06:01:03
  32	11	128	00:08:34	06:09:38
  33	16	127	00:08:35	06:18:13
  34 Incl. Rest 00:09:00	51	7	00:19:38	06:37:52
  35	44	11	00:10:13	06:48:05
  36	40	12	00:10:04	06:58:09
  37	36	17	00:09:50	07:08:00
  38	102	7	00:12:43	07:20:44
  39	128	15	00:13:30	07:34:14
  40 Incl. Rest 00:09:00	127	105	00:18:57	07:53:11
  41	119	45	00:11:47	08:04:59
  42	152	0	00:15:29	08:20:28
  43	149	0	00:15:11	08:35:40
  44	133	0	00:14:43	08:50:23
  45	132	39	00:12:26	09:02:50
  46	1	167	00:09:23	09:12:14
  47	1	141	00:08:51	09:21:06
  48	4	100	00:08:30	09:29:37
  49	1	127	00:08:43	09:38:20
  50	2	66	00:08:33	09:46:53
  51	12	45	00:08:49	09:55:43
  52	22	36	00:09:08	10:04:51
  53	87	9	00:11:54	10:16:45
  54	4	52	00:08:39	10:25:25
  55	18	21	00:09:20	10:34:45
  56	0	165	00:09:24	10:44:10
  57	5	257	00:11:39	10:55:49
  58 Incl. Rest 00:09:00	2	94	00:17:30	11:13:19
  59	6	124	00:08:37	11:21:57
  60	14	36	00:08:59	11:30:57
  61	42	58	00:09:05	11:40:03
  62	81	38	00:10:30	11:50:33
  63	161	11	00:15:46	12:06:19
  64	177	30	00:15:38	12:21:58
  65	51	147	00:08:30	12:30:28
  66	1	237	00:11:24	12:41:52
  67	20	141	00:08:37	12:50:30
  68	122	20	00:13:07	13:03:37
  69	77	69	00:09:36	13:13:13
  70	5	112	00:08:34	13:21:48
  71	27	114	00:08:29	13:30:17
  72 Incl. Rest 00:09:00	48	32	00:18:45	13:49:03
  73	20	92	00:08:30	13:57:34
  74	86	1	00:12:07	14:09:41
  75	226	0	00:20:29	14:30:10
  76	241	0	00:22:17	14:52:28
  77	78	28	00:10:48	15:03:16
  78	71	28	00:10:33	15:13:50
  79	16	15	00:09:24	15:23:15
  80	22	13	00:09:35	15:32:50
  81	159	0	00:16:16	15:49:06
  82	121	0	00:13:48	16:02:55
  83	148	0	00:15:15	16:18:11
  84	143	0	00:15:11	16:33:23
  85	119	0	00:13:41	16:47:04
  86 Incl. Rest 00:09:00	12	80	00:17:31	17:04:35
  87	0	84	00:08:29	17:13:05
  88	0	122	00:08:40	17:21:45
  89	0	118	00:08:37	17:30:23
  90	0	139	00:08:51	17:39:14
  91	0	56	00:08:36	17:47:50
  92	4	59	00:08:36	17:56:27
  93	15	46	00:08:51	18:05:19
  94 Incl. Rest 00:09:00	14	50	00:17:46	18:23:05
  95	64	2	00:11:11	18:34:17
  96	119	0	00:13:46	18:48:03
  97	92	0	00:12:21	19:00:24
  98	133	0	00:14:46	19:15:11
  99	62	7	00:10:58	19:26:10
  100 Incl. Rest 00:09:00	102	7	00:21:35	19:47:45
  101	76	0	00:11:41	19:59:26
  102	80	4	00:11:48	20:11:15
  103	187	4	00:17:26	20:28:42
  104	17	129	00:08:35	20:37:17
  105	7	113	00:08:32	20:45:50
  106	0	156	00:09:08	20:54:59
  107	4	56	00:08:37	21:03:37
  108	4	74	00:08:31	21:12:08
  109	65	47	00:09:49	21:21:57
  110	77	0	00:11:53	21:33:51
  111 Incl. Rest 00:09:00	30	5	00:18:58	21:52:50
  112	89	0	00:12:18	22:05:08
  113	77	40	00:10:23	22:15:32
  114	0	124	00:08:39	22:24:12
  115	0	47	00:08:39	22:32:52
  116	0	54	00:08:36	22:41:29
  117	1	97	00:08:30	22:49:59
  118	0	170	00:09:24	22:59:24
  119	1	160	00:09:11	23:08:35
  120	0	159	00:09:10	23:17:46
  121	0	97	00:08:30	23:26:16
  122	0	139	00:08:53	23:35:09
  123	0	160	00:09:14	23:44:24
  124	1	21	00:09:01	23:53:25
  Finish	2	11	00:06:34	24:00:00

6. 🥤🍟 - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitly stated from your habits).

⏱️ Carbohydrates per hour : 0 (g/hour),

🍎 Total carbohydrates ingestion: 1911.24 (g),

💦 Total liquid ingestion: 13140 (mL).

Aid Station	KM	25g CHO portion	500mL water
Piau (Start)	0.0	0	0
Piau	7.1	5	1
Gèdre Aller	24.6	10	1
Gavarnie	34.6	6	1
Chalet De Pailla	40.5	4	1
Gèdre Retour	58.7	11	1
Luz St-Sauveur	72.9	8	1
Refuge De La Glère	86.0	11	1
Tournaboup	94.4	4	1
Refuge D'Aygues Cluses	100.9	4	1
Restaurant Merlans	111.2	7	1
Vielle Aure (Finish)	124.7	7	1

❗At each aid station, this is the amount of carbs and water you should have ingested ❗

🤓 Enduraw advices:

👑 - More features

📈 For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

🏆 To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.